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out-of-breath, this drill can help you become a more efficient
runner. If you don’t have a sandbag, get creative using bulk
bags of grain, concrete, 2 x 4’s or even yoga blocks (depending
on the surface).
2. Ground and Pound
(Figure 2 & 3)
–
Ground based move-
ment drills and striking are excellent conditioning tools and al-
ways relevant to the essential job task list. If you have access to a
grappling dummy, pop up quickly from the bottom of a push-
up position and slide one of your shins across the dummy as you
alternate between various strikes to the body and head. Slide
back down to the push-up position and repeat the process in the
opposite direction. Alternatives to this drill could be standing
strikes to a heavy bag or dummy, or even shadow strikes.
3. Power Pulls
(Figures 4 & 5)
–
From the ground, rip a single dumb-
bell or equivalent up towards your armpit and place it all the way back
down. Instead of trying to isolate the muscles of your back and arms,
try to sync and fire your whole body at once. Pretend you’re trying to
start an old chainsaw or wood chipper
(Figure 6).
Don’t just pull hard
enough to move the weight off the ground, try to get the weight fly-
ing upward. For stability, drive the other hand forcefully downward
on to the top of your bent knee. Alternate between arms after a speci-
fied number of repetitions, or alternate between rounds as you work
through the entire circuit.
4. Burpee version 2.0 –
Most of you know the Burpee (or squat-thrust-
jump). Frequently, especially under fatigue, we see excessive amounts
stress placed on the lower back as people attempt to get their feet back
underneath them. To avoid this and protect the spine, we recommend
tucking one hip and rolling right or left after sprawling to the ground
(Figure 7).
From there, use your hand and opposite foot to elevate your
hips and return to your feet for the next jump
(Figure 8).
Move quickly
and efficiently. Simple, but still not easy!
5. Rotary Slams
(Figures 9, 10, 11)
–
using a lighter sandbag than the
one you pushed earlier (or an old basketball that you’ve stuffed with
stand and covered in duct tape), wind up using your hips and raise the
weight directly over your head. Then, depending on your training envi-
ronment and surface, slam the weight downward violently. Follow it by
pulling yourself downward and snatch it back up to repeat the process
in the opposite direction. Brace your tummy tight while you generate
huge ranges-of-motion through the legs and arms.
6. Hollow Body Rockers
(Figure 12)
–
Finish the round by doing your
best rocking chair impression. While lying on the ground, flatten your
lower back and stretch your hands away from your feet while keeping
I
can’t tell you how many times my colleagues and I hear the words
“just tell us what to do”
for physical training. We hear you, and I’m
providing you something to “plug and play”; a sample workout template
we use at the FBI Academy to build operational readiness and support
our primary mission of sustainable fitness for the lifespan. In this ar-
ticle, I’ll outline a simple circuit training routine consisting of six drills
to address all the foundational movements without a heavy reliance on
expensive equipment or technology. Circuit training is ideal for training
large numbers at the same time, but this workout could be done in small
groups or individually at most hotel fitness centers. Remember, good
circuit training sessions should be simple, strenuous and standardized.
The exercises should be relatively simple since technique will erode as
you fatigue, and strenuous because bad people are out there right now
training to defeat you. Standardization of the movements and program
variables will allow you to assess your progress over time.
The Movements:
1. Sandbag Pushes
(Figure 1)
-
We love this drill. We love this drill so
much, we now start one of our NA Challenges with five minutes of
sandbag pushes with groups of three. Our NA students really enjoy it,
especially when we take off running immediately after the last push.
To perform this drill, place a sandbag inside of a towel and place your
hands on the front edge. Brace your tummy to maintain good posture,
and drive forcefully with hips, knees and ankle to put some force into
the ground. Try to take long, powerful strides while maintaining good
position rather than just sliding the around. In addition to getting you
continued on page 21
SIMPLE,
BUT NOT
EASY
John Van Vorst
M A R
2 0 1 7
A P R
www.fbinaa.orgSTAYING ON THE
YELLOW BRICK ROAD
Table 1: Key Program Variables
Number of Exercises per Round
6
Work Interval per Exercise
0:30
Rest Interval Between
Exercises
0:10
Rest Interval Between Rounds
1:00
Total Number of Rounds
3